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How Long Should I Use a Back Stretcher? (Complete Guide)

    Back pain is one of the most common types of pain, especially among adults. According to the official statistics, 39% of adults in the U.S. report experiencing back pain at least once a year. A back stretcher is an effective device that helps you reduce such pains, but you may wonder, how long should I use a back stretcher?

    You should use the back stretcher for about 5 to 10 minutes per day. However, the exact duration varies among different back stretchers, so you should consult the product’s manual for exact information. Start with shorter sessions and gradually build up more minutes into every session to alleviate your pain. 

    How Long Should I Use a Back Stretcher

    Keep reading this article for details about using a back stretcher to reduce back pain. 

    We’ll go over the back stretchers’ function and tell you how often and how long you should use them to reap their benefits.  

    See the table below if you are in a hurry to see the best back stretchers we recommend to help stretch your back and alleviate muscle pain.

     

    How Often Should You Use a Back Stretcher? 🤔

    You should use a back stretcher every day to see significant improvements in your back pain or maintain your spine health. However, you can start with fewer days during the week and gradually increase the frequency. We recommend two to three sessions a day for optimal results. 

    How Often Should You Use a Back Stretcher

     

    Experts recommend using the back stretcher every day and practicing stretching your back to see tangible results. 

    Many of us spend long hours hunched over our computers or smartphones during the day, so it’s reasonable to stretch our spines every day to countereffect such hunches. 

    You should only start stretching with caution, especially if you suffer from back pain, not mere muscle tightness.

    start stretching with caution

     

    Listen to your body and consider its limits while stretching your back. 

    If you feel any sharp pain or moving into the stretch is hard for you, get out of the stretch and stop the activity. 

    Otherwise, your problem may worsen if you push through the pain; you can try again when you feel better. 

     

    Finding the Right Type of Back Stretcher for You 🧐

    Finding the Right Type of Back Stretcher for You

    Using a suitable back stretcher that is safe, comfortable, and therapeutic can increase your range of motion after a while, alleviate pain and discomfort, and improve your posture. 

    One of the simplest back stretchers is a bolster placed along your spine.

    Back Stretcher

    When you lie back on this bolster, your body relaxes on its sides to open up the vertebrae. 

    This type of back stretcher is especially effective for those who suffer from very sore back muscles because it’s padded and has no hard parts. 

    It’s also a good choice for overweight patients because the bolster is wider and adapts to any shape. 

     

    Back Stretcher with Knobs

     

    Another common type of back stretcher is made of a base and a flexible arch that you can adjust to your desired level and intensity.

    These back stretchers are made of hard materials like plastic, and some come with acupressure knobs which may feel hard if used for long.

    Choose a back stretcher with a smooth surface if you’re just looking to stretch your back.

    Remember to avoid any back stretcher that’s too aggressive, too hard, or too small. 

    And always read the manual to learn how to stretch your back safely and properly.

    If you don’t use a back stretcher properly, it can lead to other complications and worsen your condition. 

    Here are our top three recommended back stretchers that are great buys. You can get them now on amazon.

    Preview
    Overall Best
    Back Stretcher Cushion Massager for Back Pain Relief & Office/Chair and Muscle Roller Stick for Athletes for Relief Muscle Soreness,Cramping and Tightness,Help Legs and Back Recovery(Green)
    Best Alternative
    Back Stretching Device,Back Massager for Bed & Chair & Car,Multi-Level Lumbar Support Stretcher Spinal, Lower and Upper Muscle Pain Relief(Black/Blue)
    Best Budget
    ChiFit Multi-Level Back Stretching Device - Immediate Relief for Back Pain, Herniated Disc, Sciatica, Scoliosis,Lower and Upper Back Stretcher Support and Pain Relief
    Product Name
    Magic Back Support Back Stretcher Cushion
    Magic Back Support Back Stretching Device
    ChiFit Multi-Level Back Stretching Device
    Colors
    Two
    One
    One
    Relieves muscle pain
    Removable Padding
    Handheld Muscle Roller Included
    Overall Best
    Preview
    Back Stretcher Cushion Massager for Back Pain Relief & Office/Chair and Muscle Roller Stick for Athletes for Relief Muscle Soreness,Cramping and Tightness,Help Legs and Back Recovery(Green)
    Product Name
    Magic Back Support Back Stretcher Cushion
    Colors
    Two
    Relieves muscle pain
    Removable Padding
    Handheld Muscle Roller Included
    Interested?
    Best Alternative
    Preview
    Back Stretching Device,Back Massager for Bed & Chair & Car,Multi-Level Lumbar Support Stretcher Spinal, Lower and Upper Muscle Pain Relief(Black/Blue)
    Product Name
    Magic Back Support Back Stretching Device
    Colors
    One
    Relieves muscle pain
    Removable Padding
    Handheld Muscle Roller Included
    Interested?
    Best Budget
    Preview
    ChiFit Multi-Level Back Stretching Device - Immediate Relief for Back Pain, Herniated Disc, Sciatica, Scoliosis,Lower and Upper Back Stretcher Support and Pain Relief
    Product Name
    ChiFit Multi-Level Back Stretching Device
    Colors
    One
    Relieves muscle pain
    Removable Padding
    Handheld Muscle Roller Included
    Interested?

     

    Our overall best above is from Magic Back Support is cushioned with memory foam, providing a comfortable surface to rest your back on.

    It’s adjustable in 3 levels, helping you with back pain relief and posture correction.

    You can also use it as a back pillow in a car or on an office chair.

    The next best alternative doesn’t have removable padding. This back stretcher, also available on Amazon, is easy to work with and highly effective.

    It has 88 acupuncture points, just like the padded one. It will also work to massage your back muscles to relieve pain and fatigue.

    Finally, we have included a budget product that you may wish to buy.

     

    How a Back Stretcher Works 🤓

    How a Back Stretcher Works

    Back pain is so common that almost every adult experiences it at some point in their life.

    One of the primary causes of back pain is the decreased space between the intervertebral discs, reducing blood flow pressures on the nerves. 

    Stretching your back can improve the spine position and release muscle stiffness.

    It also leads to gentle decompression of the discs.

    Back stretchers increase blood circulation and reduce some of the pressure on the discs, hence relieving some of your back pain.

    Notably, a back stretcher helps relieve back pain and can alleviate some pains you feel in your neck or legs since they are usually caused by spinal compression.

    While some back stretchers come in complex designs like a chair or machine, most have a subtle design and are very economical so that everybody can afford them.

    Back stretchers comes in various shapes

    However, regardless of the design and complexity, they do the same thing to improve your back pain: stretch the muscles. 

    In most cases, you can stretch your back in different levels – up to four levels.

    Once you lie down on a back stretcher, gravity makes your body stretch out effortlessly, and its surrounding muscles find a chance to relax.

    Relaxed muscles allow the back stretcher to elongate the spine vertically and increase the space between the discs in the vertebral column.

     

    A back stretcher helps with:

    • Sciatic pain
    • Lower back arthritis
    • Bulging discs
    • Spinal degeneration
    • Pinched nerves
    • Scoliosis
    • Lumbar spinal stenosis
    • Degenerative disc disease
    • Poor posture
    • Strained back muscles

     

    A back stretcher also provides some health benefits, including:

    • Enhancing your spine’s flexibility by relaxing its surrounding tight and stiff muscles over time and alleviating lower back pain. 
    • Strengthening your back and improving blood circulation, helping damaged muscles heal faster. 
    • Possibility of gaining height due to stretching the spine when you use a low back stretcher 
    • Improving your mood and energy level due to a rise in blood flow. This also helps enhance your overall health and well-being. 
    • Improving posture by strengthening your back muscles and releasing the built-up tension. 
    • Providing short-term benefits for strains and sprains besides the long-term benefits mentioned above.

     

    How to Use a Back Stretcher 🧘‍♂️

    How to Use a Back Stretcher

     

    Steps to Use a Back Stretcher

    To use a back stretcher, you have to follow these steps:

    • Put the base and the arch of your back stretcher on a flat surface and make sure the end of the base faces you. The base is the widest end of the back stretcher. Putting a pillow or a towel underneath your body can also provide more support and comfort. 
    • Get on your knees to hold the base and stabilize it with your legs to adjust the arch. 
    • Press the end of the base with your knees and push the wider side of the arch down to bend it. Now adjust the arch to your desired level, which we recommend to be the lowest, and over time increase the angle and stretch. 
    • Rest your back on the stretcher and relax your muscles. Your spine will start to elongate, and the space between the vertebral discs increases so that it takes the pressure off your nerves. 

    This video shows how to use a back stretcher correctly and avoid injuries: 

     

    Using Your Back Stretcher the Right Way

    Using Your Back Stretcher the Right Way

    Here are a few tips to help you use your back stretcher more effectively: 

    • Place the back stretcher on a solid surface, not on a bed or other soft surfaces. 
    • Start with a straight spine position and gradually move into positions that stretch your back. 
    • Never force a movement and stop the move, reduce the level, or try again later in case of severe, sharp pain. 
    • Don’t fall asleep on the back stretcher. Set the alarm to wake you up after a few minutes if needed. 
    • During the stretching session, try to relax, for example, by listening to music, etc.
    • Use the back stretcher regularly to relieve your pain faster. 

     

    Frequently Asked Questions 🤔

    Frequently Asked Questions on Back Stretchers

    Can a Back Stretcher Make Your Back Worse?

    A back stretcher doesn’t worsen your back if appropriately used, but prolonged usage may exacerbate your back pain.

    Excessive arching can cause muscle loss and pain, shortening and tightening back muscles.

    However, according to the producer’s instructions, it’s OK to arch your back for a short time.

    Can Stretching Too Much Hurt Your Back?

    Yes, stretching too much can hurt your back or worsen pre-existing pain.

    While stretches are generally helpful in relieving back pain, stretching beyond your back’s muscles’ normal range of motion can lead to injury.

    Besides, your proper stretches depend on the underlying condition causing back pain.

    Bottom Line 👏

    Body is a church

    Using back stretchers can be truly beneficial for relieving back pain and tight muscles if done correctly and safely.

    Choose the right type of back stretcher according to your needs.

    Start stretching with short sessions that only last a few minutes, then gradually increase the duration in minutes.

    Remember, the key is consistency in stretching to see actual improvements in your health condition and how you feel. 

    I hope you have learned something from this post titled how long should I use a back stretcher. Don’t forget to share with friends.

    Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

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    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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